Trouble with Squatting Technique...

ike

Hi, I'm looking for a bit of advise about my squats. Basically I have difficulty in keeping my foot planked firmly flat on the floor, I just can't seem to lower deep enough without raising my heels. Even squatting without a bar or any weight I can't really seem to get the right position in my legs. Not sure if its a physical problem or what.

In my head I know the technique but physically I can't seem to nail it (if you know what I mean)

Went through a routine with the trainer informally so will make more time to address this with him. But in the meantime is there anything I could work on to improve this like stretches, gradually lowering etc.

Appreciate any help any more info required let me know

kevpants

Hard to tell without a video but from a technique perspective you might be just breaking at the knee and lowering yourself straight down. This is going to cause you heels to lift. Concentrate on breaking at the hips first and sitting back.

It could be a flexibility issue but if you can touch your toes you have the hamstring flexibility to squat. Make sure you're nice and warm before you start squatting too.

My money is on technique flaws rather than flexibility. Like I said a vid would help.

JediPoncho

I have a similar problem and the way I get around it is by putting a plank/board under my heels. (One of the weights will work aswell).

If your problem has the same source as mine, it is flexibility rather than technique. Using the board, you will feel it more in the thighs rather than the back but the knee usually does push infront of the ankle.
I have done squats without the board, whilst keeping the heels on the ground and I have to bend forward in order to go lower down. I can keep the back straight but is rotates thus taking some of the weight in the back.


Since starting this I have used progressively smaller boards so my heels are getting closer to being on the ground.

Hope that's some use to you,

Alex.

imstrongerthanu

Try a few of these.And report back.

ike

kevpants wrote: »

It could be a flexibility issue but if you can touch your toes you have the hamstring flexibility to squat. Make sure you're nice and warm before you start squatting too.

My money is on technique flaws rather than flexibility. Like I said a vid would help.

kevpants, flexability i would say is OK, can touch toes no problem, can even put palm flat on the ground.

Appreciate its hard to say without seeing, if I can organise a vid at home I'll try and get something rough posted up, would have to show technique without weights to.

JediPoncho wrote: »

I have a similar problem and the way I get around it is by putting a plank/board under my heels. (One of the weights will work aswell). smaller boards so my heels are getting closer to being on the ground.

Hope that's some use to you,

Alex.

Instructor mentioned about using a a plank under foot as well. it did help, I suppose I'm trying to get right from the start and not get any bad habits.

I'm just back from a session and it went OK spaced my feet a bit further apart and it felt a bit better. Really struggle if I have to do an overhead squat tho I go totally off balance. My first guess is technique as the whole thing just feels really clumsy...will keep plugging away, thanks for the posts appreciate it